HEALTHY REC I PE
NOW OFFERING: VITALITY VIRTUAL PHYSIOTHERAPY! Featuring: LIVE, ONE-ON-ONE, PERSONALIZED SERVICE
SWEET & SOUR CAULIFLOWER
• 3/4 cup sugar • 2 tbsp soy sauce • 1/2 cup apple cider vinegar
Ingredients • 5-6 cups cauliflower florets • 3 tbsp vegetable oil • 1/3 cup corn starch • 3-4 cups steamed rice, for serving • thinly sliced green onions for garnish
WITH OUR VITALITY PHYSIOTHERAPISTS!
• 1 tsp garlic powder • 1/2 tsp onion salt • 1/4 cup ketchup • 1 tbsp cornstarch • 2 tbsp cold water
EXERC I SE ESSENT I ALS USE THIS EXERCISE TO RELIEVE NECK PAIN Cervical Retraction Stand with your back against a wall and with a rolled up towel behind your neck. Keep your eyes fixed ahead and your head upright. Tuck your chin like you are nodding “yes.” Draw your chin closer to the back of your throat. Repeat 10 times. During this pandemic, our healthcare system is under great pressure and stress. We want to help, and lighten the load. That’s why, we are launching our virtual physiotherapy sessions. When obstacles arise, we pivot. We are also here for those who need urgent care. We will be seeing urgent care patients on a case-by-case basis. Please call us at (613) 425-7700 to set up your Vitality Virtual Physiotherapy Appointment or if you have any questions. We love you, and will continue to put YOU first! Call for Your FREE Complementary Initial VIRTUAL PHYSIOTHERAPY SESSION Schedule Your Appointment Today at (613) 425-7700
Directions Preheat oven to 425 degrees and grease a baking sheet. Combine cauliflower and oil in a large ziplock bag. Seal and shake to coat cauliflower in the oil. Open the bag, add corn starch, seal bag, and toss to coat again. Transfer coated cauliflower to a greased pan. Bake for 15-20 min until cauliflower starts to brown on the bottoms. Switch oven to broil and cook on high for 3-4 minutes just until tops start to brown. While cauliflower is cooking, prepare the sauce by adding sugar, vinegar, soy sauce, garlic powder, onion salt, and ketchup in a medium sauce pan. Stir and bring to a boil. Whisk together the corn starch and cold water in a small bowl until dissolved. Add to sauce pan and stir until thickened, then reduce to low heat. Combine roasted cauliflower and sauce. Serve with steamed rice and top with sliced green onions. www.lecremedelacrumb.com/baked-sweet-sour-cauliflower/ SPECIALIST SPOTLIGHT ANDREW I ST E FANOS , L ICENSED PHYSIOTHERAPIST
Born in Montreal and raised in Ottawa, Andrew played hockey and soccer throughout his life and went to Carleton University to study biochemistry. While in University, he played Junior hockey which influenced him to pursue physiotherapy in Glasgow, Scotland, having background in both sports
and science. While in Glasgow, Andrew had the opportunity to work with futball clubs. Once back to Canada, he worked in Toronto with professional athletes in the NHL and MLS. Seeking to help the individual reach a “pain-free” life, optimize their movement, and reach their full potential of health, Andrew created Vitality Physiotherapy and Wellness Centre. Here he specializes in Manual Therapy, Acupuncture + Dry Needling, and Concussion/ Vestibular rehab, with experience treating a variety of conditions and injuries including orthopaedics, sports related injuries, post-surgical rehab and concussions. He believes in a proactive approach to treatment, combining manual therapy techniques and movement to prepare the body for the long-term. To request an appointment with Andrew, contact Vitality Physiotherapy & Wellness Centre at (613) 425-7700 or visit us at www.vitalitypt.ca.
Exercises copyright of
Always consult your physiotherapist or physician before starting exercises you are unsure of.
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